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Nutrition
Science that studies interactions between food and nutrients with health and disease
Essential nutrients
Body does not produce, must be supplied in the diet
Macronutrient
Needed in large amounts each day and measured in grams
Micronutrient
Needed in small amounts and measured in milligrams or micrograms
Nutrient density
the ratio of nutrients in a food to its energy content, or calories
amount of nutrient per serving/ amount of calories per serving
Energy density-
the amount of calories compared to the weight of the food
9 kcal
fats
4 kcal (p)
protein
4 kcal (c)
carbohydrates
Know the concepts of designing a heathy eating pattern
variety of vegetables from all of the groups (dark green, red and orange, beans and peas, starchy, and others
fruits- whole fruits
grains- at least half whole grain
fat-free or low fat dairy
variety of protein foods (seafood, lean meats and poultry, eggs, beans and peas, nuts, seeds)
The ABCDEs
A- Anthropometric assessment: Measures of height, weight, BMI, etc.
B- Biochemical assessment: concentrations of nutrients in the body via blood, urine, feces
C- Clinical assessment: Evidence of diet-related diseases or deficiences; ex;medical history of celiac disease
D- Dietary assessment: obtain details relating to intake via dietary recalls, observation of meals, food logs
E- Environmental assessment (SES): details from living conditions, food access, education, ability to prepare food
Define “DRI” and describe the following:
Dietary reference intakes (DRIs) are a set of scientifically developed reference values for nutrients
EER- Estimated Energy Requirement- estimated to balance energy expenditure (H, W, age, sex, PA
RDA- recommended dietary allowance- recommendations for 97-98% of a population in a life stage
AI- Adequate Intake- when not enough evidence for an RDA; estimated intake that appears to lead to a defined nutrition state
UL- Upper Limit- maximum amount before adverse effects with chronic use; intake beyond this threshold could have negative effects
List the AMDRs for carbohydrates, protein and fat- (Acceptable Macronutrient Distribution Range)
- Carbohydrates- 45-65% daily
- Protein- 10-35% daily
- Lipids- 20-35%
4 main guidelines
1) Follow a healthy dietary pattern at ever life stage
2) Customize and enjoy food/beverage choices to reflect personal, cultural, and budget preference
3) Focus on meeting food group needs with nutrient-dense food/beverages
4) limit added sugar, sodium, saturated fat, alcohol
Describe MyPlate
½ Produce ( vegetable>fruit)
¼ grains (half of the grains should be whole grain)
¼ protein
Use a food label to assess the quality of a food
5% or less= low source
10-20%= good source
20% or more= RICH source
Describe the 3 sections of the Nutrition Facts Label to look at and why
Serving size- understand how much you’re eating
Calories per serving- it helps you understand how much energy you're consuming and how it relates to your weight
nutrient values- help you identify foods high in these nutrients to eat more of/ know if it is a good source
Describe the steps scientific method
Health Claim
Describes a relationship between a food substance and reduced risk of a disease or health-related condition
“Low in sodium can reduce risk of HTN”
Nutrient Claim
Describes the level of a nutrient in that food compared to another food
Examples include words like “free, high, low, reduced”
Structure/Function Claim
May describe the role of a nutrient or ingredient and how it affects the structure or function of the human body
“Calcium builds strong bones”
